Overtime

Overtime

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

400 meter run

25′ Inchworms

25′ Spidermans

25′ Active Samson

25′ Duck Walk

:60 Front Rack Stretch

:60/side Pigeon Pose

5 PVC OHS on wall w/ 5 second pause at bottom

5 PVC High Hang Snatch

5 PVC Hang Snatch

5 PVC Snatch

Warm up squat clean

Squat Clean (EMOM 14 Minutes)

Minutes 1-3

3 Squat Cleans (62-65-68)

Minute 4: Rest

Minute 5-7

2 Squat Cleans (72-75-78)

Minute 8: Rest

Minutes 9-11

1 Squat Clean (82-84-86)

Minutes 12-14

1 Squat Clean (82-84-86)

Metcon (Time)

For Time:

200 Meter Run, 21 Power Snatches

200 Meter Run, 21 Overhead Squats

200 Meter Run, 15 Power Snatches

200 Meter Run, 15 Overhead Squats

200 Meter Run, 9 Power Snatches

200 Meter Run, 9 Overhead Squats

Barbell: (95/65)

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